Why do muscles not grow? Experts named 7 common mistakes

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Muscle growth is an important element of general physical training. Building muscle increases strength and speed, and can reduce the risk of injury or falls as you age.

However, building muscle mass is a complex process. Trainers and nutritionists named the main mistakes that can prevent you from building muscle mass, writes VerywelI Health.

“Several factors determine your ability to build muscle, including genetics, diet and exercise” says Danielle Crumble Smith, a certified nutritionist.

Muscle strength is important for healthy aging. Research shows that muscle-building exercises can slow age-related cognitive decline and reduce the risk of neurodegenerative diseases, including Alzheimer’s and dementia. Muscle-building exercises can also improve heart health and reduce the risk of cardiovascular disease.

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Factors affecting muscle growth

Genetics: Human genes play a significant role in muscle building. Some people may have a higher proportion of fast-twitch muscle fibers. They have a greater potential for growth.

The natural distribution of muscle and fat in the body also varies between people, which Crumble Smith explained can also affect the rate of muscle growth.

Food: to build muscle, you need to consume enough protein for muscle repair and growth. To create excess energy, a person may need more calories than they burn. You also need to consume enough carbohydrates and fats to help your muscles recover.

Training: According to Crumble Smith, the most important element of gaining muscle is regular strength exercises. After all, this type of exercise causes “micro-tears in muscle fibers, which then recover and become stronger and larger.”

The key principles of effective training are consistency, intensity, recovery and progressive loading. The latter means a gradual increase in weight, frequency or number of repetitions of exercises.

Mistakes in nutrition that can prevent gaining muscle mass

Experts name some of the most common mistakes that can prevent muscle growth.

Insufficient amount of protein: eating protein, such as lean meats, dairy products and seafood, is critical to muscle recovery and growth. With a lack of protein in the body, the body will not be able to build muscles.

Therefore, experts advise to make sure that the body receives a sufficient amount of protein from food, which is: beef, lamb, chicken, turkey, fish, eggs, dairy products, legumes and vegetable proteins.

According to Crumble Smith, 1.6 to 2.2 grams of protein per kilogram of body weight per day is recommended for muscle building. However, there is a limit to how much protein the body can efficiently use at one time.

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“It is recommended to evenly distribute protein intake throughout the day“, explains Crumble Smith.

Eating too few calories: muscles need a surplus of calories to grow. According to experts, if a person’s body experiences a calorie deficit, its ability to build muscle is limited. Not consuming enough calories can cause an energy deficit, prompting the body to use muscle for energy.

To correct this, one must consume more calories than one burns.

Insufficient amount of carbohydrates: carbohydrates are the main source of energy for the body during high-intensity training. Their insufficient amount can lead to reduced performance and slower recovery.

Crumble Smith recommends including whole grains and minimally processed carbohydrates in your diet, such as quinoa, brown rice, potatoes, sweet potatoes, and oats.

“If you exercise regularly, carbohydrate recommendations can range from 3 to 7 grams per kilogram of body weight per day. If you’re doing endurance or intense training, you may need more carbohydrates“, says the nutritionist.

Lack of water: water is key to all bodily functions, including muscle contraction and repair. Dehydration can cause muscle cramps, fatigue and reduced performance.

As noted by nutritionists, the recommended total fluid intake depends on age and gender. However, the general recommendation is about 11.5 cups of fluid per day for women and 15 cups for adult men.

Just plain water, women need about 9 cups a day, and men need about 13.

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To prevent dehydration, you should constantly drink water throughout the day, especially before, during, and after training.

Ignoring healthy fats: if you don’t include enough healthy fats in your diet, your body may not be able to produce enough hormones, such as testosterone, that support muscle growth.

However, overreliance on supplements can lead to nutrient deficiencies and/or imbalances.

And eating too many protein bars or shakes can also lead to gastrointestinal upset.

Crumble Smith recommends adding more healthy fats to your diet, such as avocados, nuts, seeds, fatty fish (such as salmon and mackerel), and olive oil.

Neglecting nutrition after training: after a workout, the body needs nutrients to begin the process of muscle recovery and growth.

“If you don’t eat after a workout, it can lead to slower muscle growth and more fatigue. If you can’t go home after your workout, bring some food to refuel“, Crumble Smith emphasizes

Mistakes in training can harm: low-intensity training can also hinder muscle growth. If the muscles are not “damaged”, they will not have a chance to recover.

“The absence of microdamage to the muscles leads to the fact that their growth will be much slower.”says George Eldairi, MD, sports medicine physician

But do not forget about rest. It should be at least one day a week. Also, experts advise to avoid strength training for the same muscle group two days in a row.

“Don’t forget about compound exercises, including squats, deadlifts, and bench presses. These exercises work multiple muscle groups and are very effective for building strength and muscle. If you’re not sure which compound exercises to include, consult a personal trainer or physical therapist“, Crumble Smith emphasizes.

Read also: As cancer whistles on the mountain, or earlier: when you really need to lose weight and how to understand it?

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